Set the stage for bedtime.
(Photo: Ramoni Overton)
Published September 30, 2026 01:05PM
Yoga stretches before bed can help you fall asleep faster—which is why instructor Ramoni Overton designed this 5-minute yoga sequence. Based in Los Angeles, Overton is also a meditation guide and creator of the YouTube channel Yoga With Ramoni.
If you’ve ever tried to switch abruptly from a state of high alertness into peaceful sleep, you know how impossible it can feel. When your body is stuck on “go mode,” forcing sleep simply doesn’t work. After hours of endless screen time and a running mental list of everything you didn’t finish, it can feel like your brain completely missed the memo that the day is over.
Before you can sleep, your nervous system needs a chance to unwind. And taking just five minutes for some intentional “me time” gives your body and mind the clear signal to settle down. This gentle yoga practice can help usher you into a state of relaxation that can soothe your restless mind and set the stage for bedtime.
5-Minute Yoga Stretches Before Bed
This entire practice is meant to be done lying down on the mat (or in bed!). No standing poses, no kneeling, and next to no effort required. These are simple movements to help you let go of the day before you fall into a restful sleep.
1. Constructive Rest
Lie on your back with your knees bent and the soles of your feet on the mat. Take a few deep breaths.
2. Knees to Chest
Draw your knees toward your chest, hugging your calves or grasping behind your thighs. Take a few deep breaths, then lower your feet back down to the mat.
3. Figure 4
From lying on your back with your knees bent and your feet flat on the mat, cross your left ankle over your right knee. Stay here or draw your legs toward your chest, reaching your hands on either side of your right leg and grasping your right shin or behind your right thigh. Take a few breaths here, then lower your right foot to the mat and uncross your left foot. Repeat on the opposite side.
4. Supine Spinal Twist
Still lying on your back, draw your knees toward your chest. Lower your knees toward the left side of the mat. If your bottom leg doesn’t comfortably reach the mat, you can slide a block or folded blanket underneath it. Release tension in your legs. Take a few breaths here, then draw your knees back to center and repeat on the right side.
5. Supine Hamstring Stretch
Straighten your legs and reach your heels toward the ceiling. Keeping your lower back on the mat, gently draw your legs toward you in Supine Hamstring Stretch. You can keep a slight bend in your knees if you need.
6. Happy Baby Pose
From Supine Hamstring Stretch, bend your legs and draw your knees toward your armpits. Keeping your lower back on the mat, grasp your outer thighs, shins, or feet in Happy Baby. Breathe here.
Hug your knees toward your chest one final time as you take a deep breath in through your nose and out through your mouth.
7. Savasana
Relax your legs and arms onto the mat in Savasana. Close your eyes and take some deep breaths. Stay here until you start to feel fully relaxed, then drift off to sleep.
